Questions about a 5x5 workout

[GSXR P]

I'm going to use the following 5x5 workout :

http://www.geocities.com/elitemadcow...Linear_5x5.htm

I have a few questions.

When he says your max 5 reps, this means, 5 by yourself without any help correct?

Also, it says starting at program week 4 then goes to 15. What happens in the first 3 weeks? Does this really go for 15 weeks? Is week 1-3 working up to week 4 to start the workout?

[Anabolic_rage]

that seems more like a powerlifting routine and is that what u r after? and i believe he means unassisted reps but i wouldnt recommend doing any heavy sets without a proper spotter

[GSXR P]

Originally Posted by Anabolic_rage

that seems more like a powerlifting routine and is that what u r after? and i believe he means unassisted reps but i wouldnt recommend doing any heavy sets without a proper spotter

I'm looking to gain mass (size) I did (allpros) workout and it seemed to work, but I want to try something else.

Is this not geared towards gaining size? From what i've read I thought it is....

Also, what can I switch squats for? I cannot do them due to pain in my shoulder.

[xXDeadmanXx]

He's talking about your unassisted 5RM for the said exercises. That doesn't mean that you can't use a spotter. Just make sure that your spotter isn't leaving his hands on the bar. On the bench the only time he should touch the bar is to grab it to either help you unrack it, or bring it back up when you miss. He shouldn't be getting a workout by helping you constantly lift the weight. I don't know of anyone who seriously turns the compound lifts into a team effort. Also, this is a strength program. You will get bigger as a consequence of getting stronger. If you only care about hypertrophy, find a hypertrophy program.

[GSXR P]

I spent quite some time researching this one, so can you steer me towards a workout for just mass/size gain? I don't care as much about strength as I do size.

[GSXR P]

Bump, someone help?

[cbjackson24]

You sound like me. I just wanted mass/size and then I realized I couldnt do that with out some solid starting strength and a nice base. What are you max's?

Most likely I would say stick with this routine. You will see size gains and a lot of strength gains. Its ALOT easier to put on muscle then the mass as oposed to vice versa, and I imagine it will get you more of the look your looking for.

[GSXR P]

Yeah I figure I will gain size off a powerlifting program. I don't know what my 5x5 maxes are because I have not tried it yet.

My max for bench is 225 (3)

What else you looking for?

[mdog71]

I use the 5 X 5 program for my chest every time I'm getting back into lifting ( I know I shouldn't lay off ). This typically works quickly to get my strength back.

[Wildtim]

Dude, you don't have the knowledge yet to be considered an intermediate. A simple beginners routine would make much more sense.

No on should even "help you" with anything that you want to count as a full rep.

[GSXR P]

Originally Posted by Wildtim

Dude, you don't have the knowledge yet to be considered an intermediate. A simple beginners routine would make much more sense.

No on should even "help you" with anything that you want to count as a full rep.

I've been working out for 6 years, yes I never had a plan but now i'm doing that.

The program i'm trying to find is to gain mass/size and i'm getting mixed reviews on which ones to do.

[UncleverName]

Originally Posted by GSXR P

I've been working out for 6 years, yes I never had a plan but now i'm doing that.

The program i'm trying to find is to gain mass/size and i'm getting mixed reviews on which ones to do.

Seriously, if you can afford it, get a personal trainer to make you a program and go through it with you. Someone that knows what they're doing, of course.

I'm doing the 5 x 5 program now, and I don't think you want to do it unless you know what you're doing. Even if you still want to do 5 x 5 and you hire a trainer, get them to show you how to do everything properly.

And there are variations on the squat that you could still do. I'm currently doing front squats instead of back squats. The feel is quite different, and I can't lift as much, but it's a good substitute, IMO. It might not bother your shoulder as much. Might bother it more, but worth trying.

[Vadjio]

Originally Posted by UncleverName

Seriously, if you can afford it, get a personal trainer to make you a program and go through it with you. Someone that knows what they're doing, of course.

I'm doing the 5 x 5 program now, and I don't think you want to do it unless you know what you're doing. Even if you still want to do 5 x 5 and you hire a trainer, get them to show you how to do everything properly.

And there are variations on the squat that you could still do. I'm currently doing front squats instead of back squats. The feel is quite different, and I can't lift as much, but it's a good substitute, IMO. It might not bother your shoulder as much. Might bother it more, but worth trying.

a PT is a complete waste of money, judging by your photo it doesn't look like 5x5 is the best program for you, and you're not even doing madcow's or starr's 5x5 if you're not doing back squats. SS is the one for you, and for the OP as well as it seems. as for strength vs size, i've seen a lot of people including myself produce great gains from SS and 5x5, sets of 5 provide both strength and size, as opposed to what many people seem to think, from my experience the fastest way to get bigger is to get stronger in sets of 5 as fast as you can. if you consider yourself strong enough then you can go for a routine like lylemcd's bulking routine, that is if you don't mind crawling on your way back home from the gym.

[GSXR P]

Originally Posted by Vadjio

a PT is a complete waste of money, judging by your photo it doesn't look like 5x5 is the best program for you, and you're not even doing madcow's or starr's 5x5 if you're not doing back squats. SS is the one for you, and for the OP as well as it seems. as for strength vs size, i've seen a lot of people including myself produce great gains from SS and 5x5, sets of 5 provide both strength and size, as opposed to what many people seem to think, from my experience the fastest way to get bigger is to get stronger in sets of 5 as fast as you can. if you consider yourself strong enough then you can go for a routine like lylemcd's bulking routine, that is if you don't mind crawling on your way back home from the gym.

You said "SS is the one for you" what is SS?

[gordonrumble]

Starting Strength. Extremely effective and popular compound lift linear progression strength building routine.

[GSXR P]

Originally Posted by gordonrumble

Starting Strength. Extremely effective and popular compound lift linear progression strength building routine.

I'm actually doing allpro's starting workout plan for 2 cycle (10 weeks) and then plan to do 5x5 and switch back and fourth.

[azzuk23]

here are some points that you can benefit from imo:

5x5 should and will add size, provided diet is in check. This is the reason why 5x5 is avoided by fighters near the top of their weight class

SS will give quicker gains than 5x5. It is for beginners. the definition of a beginner is someone who can add weight to the bar every session

5x5 is not a 15 week program - do the program until you stall

The first 4 weeks build up to your current 1RM. this gives you a running start, meaning that you will be able to go for longer without stalling

I am pretty sure that if you did more research that you would not be so confused

[SwissTony]

Anyone know if the 5x5 description has moved? The Geocities page (as linked in initial post) is no-longer there:

(didn't see point in a new thread for this)

Cheers

[Miketoc]

http://miketoc.com/elitemadcow1/

I saved his pages when I heard geocities was going offline, I'm sure it's elsewhere too if you google it.

[SwissTony]

Nice one, Cheers Mike